6 Tough AMRAP Gymnastic CrossFit Workouts for Committed Athletes

AMRAP Gymnastic CrossFit Workouts are tough; gymnastics movements require skill and concentration and, in an AMRAP workout, you must keep your form whilst trying hard to get yet another rep.

Gymnastics are a core part of CrossFit and the skills learnt in gymnastics are applied to many WODs. Also known as bodyweight mechanics, gymnastic movements produce impressive strength gains without any external load.

One of the three foundational modalities of CrossFit; gymnastics develop an athlete’s:

• Accuracy
• Agility
• Balance
• Coordination
• Cardiovascular endurance
• Flexibility
• Power
• Speed
• Strength
• Stamina

Around a third of the events at the CrossFit Games include some form of gymnastic element.

CrossFit is a big advocate of finding weaknesses in an athlete’s fitness, encouraging people to train all-round. When performing a gymnastics WOD, it is important to maintain good technique and execution, as many moves can be complex and risk injury if not done correctly.

Have a go a these AMRAP gymnastic CrossFit workouts to test your CrossFit abilities.

WOD 1 – Handstand Push Up

20 min AMRAP

• 5 Handstand Push-Ups
• 10 Alternating Pistols
• 15 Pull-Ups

Handstand push-ups crop up in a lot of workouts and, as daunting as they might seem at first, they are a great exercise for building impressive upper body and core strength, agility, coordination and power.

TIPS AND SCALING OPTIONS TO IMPROVE YOUR HANDSTAND PUSH UP TECHNIQUE

WOD 2 – Bar Muscle Up and Toes-to-Bar

25 min AMRAP

• 7 Muscle-Ups
• 11 Thrusters (155/105 lb)
• 14 Toes-to-Bar

Source: Pete Williamson Photography

WOD 3 – Mary

20 min AMRAP

• 5 Handstand Push-Ups
• 10 Pistols (alternating legs)
• 15 Pull-Ups

A pull up is one of the most basic, foundational gymnastics exercises around. They are the basis for movements CrossFitters should train to master, such as strict pull-ups, chest-to-bars and kipping variations.

Pulling your body up is a motor skill. And to develop a motor skill you must practice it often.

3 TYPES OF PULL UPS ALL CROSSFITTERS NEED TO PERFECT